100129 - Hit lvl 1

Skill Review: Deadlift

Skill Practice: Thruster

WOD 1: Walking lunges of the track

WOD 2: 1 Lap of the track 15 thrusters 1:2 work to rest ratio x 3


Hip extension is what drives most of the movements we are going to do in this class. I want you to know what dynamic hip extension feels like so we are doing a lot of it today. Your butts will thank me on Sunday.

100129 - Hit Lvl 2

Strength: Hang Power Clean 5-5-5

MetCON: AMRAP in 20 Minutes

8 burpees
12 DB Squats (40/20)
16 Walking Lunges

Hip Extension is the name of the game kiddos. I want those butts nice and sore for the weekend. Our woorkouts this week have been a little longer than usual because I don't want you to hit 100% intensity and blow up. Realize that you are getting back into the game and should not throw your everything at a workout. This should get you nice and tired for the weekend.

100127 - HIT Lvl 1

Skill Review: Squat

Skill: Deadlift, PushPress

WOD: 10! Medball Deadlift / Push Press

Focus During the dead lift is having the butt come up first to make room for the bar. Keeping the bar close to you to keep load close to center of mass. We will deadlift a bit, but nothing more than 135/85

Push press is a hip snap driven lift. Extending the hips fully and explosively will drive the bar. We want to only minimally press the bar into position. Practice with 33lb bar and load only to 53 lbs for men.

100127 - HIT Lvl 2

Strength: 3-3-3 Back Squat

MetCON: Tabatta Oh My Godda

20 seconds on 10 seconds off for 8 rounds of

Sumo Deadlift highpull

Situps

Pullups

Air Squats

Score is calculated as the lowest number of reps completed in each round.

100126 - HIT Endurance

Warmup : Endurace warmup

1 mile on the track

Running drills

Hip prehab and mobility work

light plyo

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

Fouls:20 burpees for each interval plus or minus 5 seconds of the fastest time

The concept is simple here. We are running a pretty baseline workout to see where everyone is. From here we start to make plans at what other kind of training people are going to be capable of

100125 - Hit Relaunch - Bonesaw

Strength: 5-5-5 Benchpress

MetCON: 5 rounds

4x10 m sprint
8Kettle bell swings
16 pushups


Note: HEY I missed you guys. Welcome back to HIT. We are going to be back into the groove of doing hard work before I layer on anything too skill driven. Hope you had a great break and hope you are ready to hit it hard.

I really want to try to use the website more. To help encourage this I am instituting a 20 burpee penalty per post you do not comment on with your Name, Time and loads. Out with the Old Dan in with the new.

100125 - Hit Relaunch - On Ramp

Warm UP: Standard HIT Warmup

Skill Work: Squat, Body Row, Pushups

MetCON:

1 Lap of the track
15-12-9
squat
pushup
body row
1 Lap of the track


Notes: We Record names and times for each workout. Try to post your times to HIT each week. First Week is a grace period, but after that we start imposing a burpee penalty.

Discuss the importance of a good breakfast including all macronutrients. Discuss after workout nutrition.

Take before photos. Anyone that takes them can send them to daniel.borcherding@gmail.com and they will get posted at the end of the first 4 weeks. Will make a photo collage of the number of sessions they sign up for showing their progress.